All recipes are for 2 servings unless noted. Oil is canola oil and salt is kosher salt.

2017-08-22

Benishoga / red pickled ginger

Unlike the bright red of store-bought pickled ginger, benishoga takes on a pinkish hue when made at home in the traditional way. It is as easy as getting rid of the excess moisture of ginger by salting or drying it, and marinating in brine produced by plums during the umeboshi-making process.

Below, shinshoga [new crop ginger] is sun-dried and soaked in the brine of anzuboshi pickled apricots. The finished benishoga offers a combination of flavors: softly salty, sharp, spicy and even fruity.


Whole recipe (56 g solids)
27 calories; 0.8 g protein; 0.3 g fat; 5.9 g carbohydrate; 4.0 g net carbs; 231 mg sodium; 0 mg cholesterol; 1.9 g fiber

2017-08-20

Tomato to myoga no ponzujoyu-ae / tomato and Japanese ginger buds in citrus soy sauce

A quick small salad for summer. Ingredients are flavorful reminders of the season and naturally go well together. This can be made rich, strong or light, depending on when and where oil is added.



1/2 of recipe:
21 calories; 0.7 g protein; 0.6 g fat; 4.0 g carbohydrate; 3.0 g net carbs; 14 mg sodium (with homemade ponzujoyu made with 50% reduced-sodium soy sauce); 0 mg cholesterol; 1.0 g fiber

2017-08-18

Chabukusa, matcha-aji / crepe wrapper cake, matcha flavor

Also called tsuyabukusa or fukusa, this little cake tastes similar to everyday dorayaki or taiyaki. The sea sponge look is not just unique; the air pockets lighten the cake's chewy texture. With this matcha version, the delightful aroma of green tea fills your mouth as you take a bite.

This is fun to make. The batter you spread on the hot pan quickly produces air bubbles, which you gently rub or touch with paper or cloth to open up and make craters.  Keep the heat level relatively high for the best bubbling results.



1 cake (1/5 of recipe):
110 calories; 3.2 g protein; 1.0 g fat; 21.5 g carbohydrate; 19.8 g net carbs; 23 mg sodium; 21 mg cholesterol; 1.7 g fiber

2017-08-14

Koyadofu to kinoko no raapu-fu / freeze-dried tofu and mushroom larb salad

Zesty, sweet and salty. Commonly made with meat or fish, this is a vegetarian-friendly Thai larb (with fish sauce). Freeze-dried tofu has a sponge-like texture and soaks up the tasty seasoning. Mixed with umami-packed mushrooms, this filling dish works as a starter or even a quick bite when feeling hungry. Cilantro and mint provide a pungent, tangy and fresh note to complete the melody.  



1/6 of recipe:
60 calories; 4.0 g protein; 3.3 g fat; 4.8 g carbohydrate; 3.3 g net carbs; 84 mg sodium; 0 mg cholesterol; 1.5 g fiber

1/4 of recipe:
90 calories; 6.0 g protein; 5.0 g fat; 7.2 g carbohydrate; 5.0 g net carbs; 126 mg sodium; 0 mg cholesterol; 2.2 g fiber

Whole recipe:
362 calories; 24.2 g protein; 19.9 g fat; 28.8 g carbohydrate; 20.0 g net carbs; 5.6 mg sodium; 0 mg cholesterol; 8.8 g fiber

2017-08-12

Nasu to myoga no misoshiru / miso soup with eggplant and Japanese ginger buds

A summery pairing of eggplant and myoga ginger buds! Eggplant goes really well with miso. In this soup, fresh myoga gives a zesty punch. Eggplant skin tends to become dull when cooked in soup; add eggplant while dashi is vigorously boiling to retain its beautiful purple tone.



1/2 of recipe: 
30 calories; 1.9 g protein; 0.4 g fat; 5.1 g carbohydrate; 3.4 g net carbs; 248 mg sodium (with reduced-sodium miso); 1 mg cholesterol; 1.7 g fiber

2017-08-10

Myoga no amazuzuke / Japanese ginger buds marinated in sweetened vinegar

Myoga buds naturally turn pinkish in vinegar. Often served as a colorful little companion to grilled fish in summer, these pickles are also tasty when added to steamed or sushi rice, noodles, and grilled or fried vegetables such as eggplant.


Whole recipe (solids):
29 calories; 1.3 g protein; 0.1 g fat; 12.0 g carbohydrate; 5.6 g net carbs; 47 mg sodium; 0 mg cholesterol; 2.9 g fiber

1 medium-large myoga (1/5 of recipe):
6 calories; 0.3 g protein; 0 g fat; 2.4 g carbohydrate; 1.1 g net carbs; 9 mg sodium; 0 mg cholesterol; 0.6 g fiber